diabetic shepards pie

Shepherd’s Pie Recipe

This diabetic shepherd’s pie recipe is an amazing take on the original. We mix in some cauliflower, reduce the potato to make this lower in carbs, yet not lower in taste. We were skeptical at first, but tried it and really liked it.

Shepherd’s Pie Recipe

Serves4
Prep time45 minutes
Cook time25 minutes
Total time1 hours, 10 minutes
Casseroles are especially good in the cold winter months, but let’s face it, they are good all year round. Our first recipe is an interesting twist on an old English favorite: Shepherd’s Pie. Our second casserole choice, Eggplant Casserole, is equally yummy.

Ingredients

  • 8oz Cauliflower
  • 1 Medium Potato
  • 1 tablespoon Olive Oil
  • 1 Large Onion
  • 3 Garlic Cloves
  • 1lb Lean Ground Turkey
  • 2 cups Shelled Edamame
  • 1/2 cup Low Sodium Beef Broth
  • 2 teaspoons Worcestershire Sauce
  • 2 teaspoons Pepper Dash Low Fat Sour Cream
  • 1 Egg Yolk
  • 1/2 cup Low Fat Cheddar Cheese (grated)

Directions

Step 1.Pre heat the oven to 350 degrees Fahrenheit and spray nonfat cooking spray in a 2 quart casserole dish.
Step 2.Cook cauliflower in boiling water until tender (approximately 10 minutes). Cook potatoes in boiling water doing the same. When done, drain and transfer potatoes and cauliflower to a large bowl. Add the sour cream to the bowl. Using a blender, whip the mixture until smooth.
Step 3.In a large skillet with the olive oil over medium heat, cook the onions and garlic over medium heat for approximately 5 minutes. Add the ground turkey and cook thoroughly. Keep stirring the mixture to break up the meet. Once the meat is brown, add the edamame and continue cooking for about 2-3 minutes. Finally add the Worcestershire sauce, broth and pepper.
Step 4.Put meat mixture in the casserole dish. Then, spoon the potato and cauliflower over the meat and spread evenly. Sprinkle the cheese over the top.
Step 5.Bake casserole for approximately 20-25 minutes. The top should be golden brown. This recipe makes four servings.

 

Nutritional Information 
Calories435
Total Fat21g
Saturated Fat5g
Cholesterol141mg
Sodium349mg
Total Carbohydrates25g
Dietary Fiber7g
Sugars4g
Protein38g

The nutritional content above is approximate, per serving. The figures have been rounded to the nearest whole number. (e.g., 1.4 grams becomes 1 gram). This is the king of all diabetic casserole recipes.